VO2 max workouts
- Thread starter blkhotrod
- Start date
One, your HR is a poor measure of intensity of effort for short efforts due to the delayed response and the fact that you are measuring only one component of your cardio response (i.e., you're not measuring stroke volume). Two, the adaptation benefit derives from the high-intensity effort and not the recovery duration. Focus on the duration and intensity of the high-intensity effort and don't worry about the duration or intensity of the recovery segment. When I do intervals on my trainer, I get off the bike and check emails during the recovery segments.blkhotrod said:
If there is one thing that seems to be confusing it is the recovery time or amount. I bought this High Intensity Training for Cyclist book by Arnie Baker, MD and on page 110 he has a chapter on 3-5 minute (VO2) intervals where he specifically states "shorter intervals also train VO2 max if recoveries are relatively short". All of his data and graphs show the VO2 maxing out during the last 50% of the time interval, which makes sense. He says unless recoveries are short, the VO2 will not max out until last 25% or not at all during the interval. So do I stick with short recovery intervals (3 min hard, 1 min to 30 sec easy) or do the 3 min hard and spin for 3-5 minutes before doing another? Interesting discussion.
Does anyone do both long LT (10+ min) intervals AND Vo2 Max (1-5 min) intervals in the same week, or do you just concentrate on one type for a period and then move on to the next?
The problem is that the short recovery protocol limits the number of high-intensity efforts you can do before you hit your MMP/duration curve. Take, for example, the following two workout scenarios. Scenario #1 is 3min intervals at 120%FTP w/ 3min recovery at 150W. Scenario #2 is 3min intervals at 120%FTP w/ 1.5min recovery at 150W. For both scenarios, FTP is assumed to be 250W and VO2MAX power is 300W.blkhotrod said:If there is one thing that seems to be confusing it is the recovery time or amount. I bought this High Intensity Training for Cyclist book by Arnie Baker, MD and on page 110 he has a chapter on 3-5 minute (VO2) intervals where he specifically states "shorter intervals also train VO2 max if recoveries are relatively short". All of his data and graphs show the VO2 maxing out during the last 50% of the time interval, which makes sense. He says unless recoveries are short, the VO2 will not max out until last 25% or not at all during the interval. So do I stick with short recovery intervals (3 min hard, 1 min to 30 sec easy) or do the 3 min hard and spin for 3-5 minutes before doing another? Interesting discussion.
Scenario NP(AVG) AP
#1 257 231
#2 272 254
Scenario #1 results in NP of 257 (103%FTP), which is likely sustainable for a set of 4-6 efforts (24-36mins). Scenario #2 results in NP of 272 (109%FTP), which is likely sustainable only for 2 efforts maximum. So, the protocol in Scenario #2 results in total time at VO2MAX power of 6mins versus 12-18mins in Scenario #1. I think the adaptation benefits of Scenario #1 trumps that of Scenario #2.
frenchyge said:
Wow, you must recover like a champ! I need W as a rest day...or at least endurance.
I used TSS as a tool to make sure I didn't overcook it on Tu or Wed, and jeopardize the quality of the remaining workouts. I was more careful with my post-exercise nutrition and rest during those periods as well. I looked forward to Fridays like never before, and rode Tempo/Endurance on Sat/Sun, but was always ready for more that next week.mark_e_smith said:
blkhotrod said:
105% max HR...you must be Super Man! Let us all know how to achieve that level of HR!
blkhotrod said:
105% max HR!? You must be Superman's first cousin! Let us all in on how to achieve that level of HR.
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